Bowl of split pea soup with onion and green garnishes
Soups and Stews

Low Carb and High Protein

Split pea soup is a traditional dish that has been around from Roman times. The addition of hickory smoke seasoning adds a wonderful flair to this dish. For a creamier texture, you can blend one-third of the mixture and return it to the soup. To make this dish even heartier, add a cup of brown rice.

Old-Fashioned Split Pea Soup

Recipe courtesy of
  • Heather Leno

Prep Instructions

  • Yield: 6 (1 cup) servings
  • Prep Time: 20 minutes
  • Cook Time: 45-60 minutes
  • Total Time: 1 hour, 20 minutes

Recipe Ingredients

  • 4 cups water
  • 1 cup dried split peas
  • 1 cup onion, chopped
  • 1/2 cup celery, diced
  • 1/2 cup potato, diced
  • 1/2 cup carrot, diced
  • 1 clove garlic, minced
  • 1 tablespoon Bakon Hickory Smoke-Style Seasoning
  • 1 teaspoon salt, or to taste
  • 1 teaspoon sweet basil
  • 1 bay leaf
  • 1/2-1 cups cooked brown rice (optional)

Instructions

  1. Combine all ingredients in a large pot; bring to a boil and turn to simmer. Cook until tender.
  2. The longer the soup cooks, the creamier the peas will become. Add water as necessary.
  3. Remove bay leaf and serve.

Category Tags

Cholesterol-free
Gluten-free
Good source of plant protein
High fiber
Low carbohydrate / low sugar
Low fat / low saturated fat
Peanut-free
Soups and Stews
Tree nut-free
Vegan
Vegetarian
Whole food, plant-based

Nutritional Data

Calories: 141.46
Fat: 0.47 g
Saturated Fat: 0.08 g
Cholesterol: 0 mg
Sodium: 345.08 mg
Carbohydrates: 26.84 g
Fiber: 9.61 g
Sugars: 4.50 g
Protein: 8.54 g
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